20130805

Monday, 5 Aug 2013

FUNctional Fitness...Weeee!

WarmUp - any order

Row 500m

Run 200m

10 Pullups

10 Pushups

10 PVC OHS - Slow, Rest in Bottom

10 GHD Back Ext

10 GHD Situps

Mobility - 1 min each

PVC Goodmornings

Spiderman - 1 min each side

Stripper Pole

Lift

WarmUp w/ PVC Burgener

then 

1X5, 1X4, 1X3 Squat Cleans

then

Every 2 Mins - 15 Rnds (30 min total)

1 Squat Clean @ 80 - 90% 1RM

Post SC weights